Hungarian Goulash
(makes 4 servings)
olive oil cooking spray
2 onions, 10 ounces (310 g) total, thinly sliced
2 large garlic cloves, minced
1 rib of celery, 2 ounces (60 g), sliced
1 pound (480 g) lean rump or round of beef, cubed
1 tablespoon (9 g) all-purpose flour
1 tablespoon (15 ml) sweet Hungarian paprika
1 1/2 cups (360 ml) fat free low-sodium canned beef broth
2 tomatoes, 10 ounces (310 g) total, seeded and chopped
8 ounces (240 g) cabbage, cored and shredded
1/2 teaspoon (2.5 ml) caraway seeds
freshly ground pepper to taste
8 ounces (240 g) no cholesterol, dry noodles
Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Sauté for 5 minutes over medium heat, stirring occasionally.
Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour.
Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste.
Meanwhile, cook the noodles according to package directions. Drain.
To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.
Per serving: 457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium
Exchanges: 4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable